This is something tasty for when don't have time or just are not in the mood to cook. It has the convenience and quick factor of using microwaveable rice, but without resorting to a fatty ready meal. Based on the brands I used, each serving should be about 267 calories.
Ingredients 300g microwaveable golden rice with mixed vegetables (or you can add your own vegetables if you prefer)
200g cooked peeled prawns
70g brown onion
1 tsp parsley
1 tsp tomato ketchup
1 tsp light margarine
Chop the onion and then fry it in the margarine.
Add all the other ingredients (except for the rice) into the frying pan and stir.
Microwave the rice for four minutes (or however long the instructions say).